Jump Squat
The Jump Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Gastrocnemius (Lateral), Gastrocnemius (Medial), Soleus and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
Squat down and explosively jump upward, landing softly and repeating.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Gastrocnemius (Lateral), Gastrocnemius (Medial), Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Lateral) (calves)
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Vastus Lateralis, Gluteus Maximus.
Alternative Exercises
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